Shoulder Pain and Sleep: Finding Comfortable Positions for a Restful Night's Sleep

If you're someone who frequently wakes up with shoulder pain after a night of sleep, you're not alone. For many, sleeping on their side can put a lot of pressure on the shoulder, leading to pain, discomfort, and restless nights. But don't worry—there are simple changes you can make to your sleeping positions to reduce pain and finally get the quality sleep you deserve.

Why Does Shoulder Pain Happen During Sleep?

Shoulder pain often occurs because lying on your side places pressure on the shoulder joint and surrounding muscles. This can lead to inflammation, stiffness, and discomfort, making it difficult to rest through the night. Understanding how to adjust your sleeping position can make a big difference in relieving pain and improving your overall sleep quality.

Top Tips to Relieve Shoulder Pain While Sleeping

1. Use a Supportive Pillow

A supportive pillow keeps your neck and spine aligned, reducing the strain on your shoulders. Look for a pillow that supports the natural curve of your neck. Memory foam or contour pillows are often great options. Make sure it’s not too high or too low to maintain proper alignment.

2. Hug a Pillow While Sleeping

Hugging a pillow keeps your shoulders in a more neutral position, reducing the pressure. Hold a body pillow or standard pillow close to your chest while lying on your side. This will help keep your shoulders aligned properly.

3. Alternate Which Side You Sleep On

Alternating sides throughout the night prevents overloading one shoulder and evenly distributes pressure. Try to consciously switch sides while sleeping to avoid placing too much pressure on one shoulder for an extended period.

4. Place a Pillow Between Your Knees

A pillow between your knees keeps your hips and spine aligned, reducing the overall strain that can contribute to shoulder pain. Use a firm pillow or specialized knee pillow between your knees when sleeping on your side. This ensures your spine stays in a neutral position.

5. Adjust Your Mattress

A mattress that’s either too firm or too soft can contribute to shoulder pain during sleep. A medium-firm mattress is usually ideal for providing support while allowing some give to reduce pressure on your shoulders. If you’re not ready to invest in a new mattress, consider adding a mattress topper for extra comfort.

Best Sleeping Positions for Shoulder Pain

Side Sleeping with Extra Support

Lie on your side with a supportive pillow under your neck, and another between your knees. Hug an additional pillow to keep your shoulders aligned and supported.

Back Sleeping

If side sleeping continues to cause discomfort, try sleeping on your back. Use a pillow to support your neck and place another pillow under your knees to maintain the natural curve of your spine, which reduces pressure on your shoulders.

Modified Side Sleeping

Tilt slightly towards your back while still maintaining a side sleeping position. Place a pillow behind your back for additional support. This adjustment relieves direct pressure on your shoulder while allowing you to remain comfortable on your side.

Find Lasting Shoulder Pain Relief

Don’t let shoulder pain keep you from getting the restful sleep you deserve. By adjusting your sleeping position and incorporating these simple tips, you can wake up feeling refreshed and pain-free. However, if shoulder pain continues to disrupt your sleep, it may be time to consult a professional.

Our chiropractic offices specialize in natural pain relief, and our experienced doctors are here to help. Let us provide you with the support you need for pain-free sleep and overall wellness.